• Dynamic Warm Up

Strength:

A) 3 Sets:

• Shoulder Press x 5

*Decrease load 10-15# from last week.

Skill:

• 21 KB Swings
• 12 Thrusters
• 400m Run

• Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets: (Every 2:30 Minutes)

Shoulder Press

• Set 1 = 5 Reps @ 40%
• Set 2 = 5 Reps @ 50%
• Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of new calculated max.

Skill:

• 21 KB Swings
• 12 Thrusters
• 400m Run

• Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets:

• Hang Power Snatch + Snatch (Work up to 65%)

B) 3 Sets:

• Snatch x 4 (Up to 80%)

C) 3 Sets:

• Hang Power Clean + Clean + 2 Push Press (Work up to 65%)

D) 3 Sets:

• Clean & Jerk x 4 (Work up to 80%)

E) 4 Sets:

• Tempo Front Squat x 6 @65% of 3RM (4 sec down, 1 sec pause, up fast, no pause)

Skill:

• 21 KB Swings 55/35
• 50 Double Unders
• 400m Run

• Mobility